Who hasn't heard “fresh is better” a hundred times? Of course, fresh food is healthy and delicious. But if you've ever thrown in a crisper full of withered produce or run to get dinner on the table in a matter of minutes, you probably already know that the fresh doesn't always cut it.
This is why so many nutritionists are passionate about frozen foods. "I'm all about convenience and shortcuts in the kitchen, so the freezer aisle is a must when I'm shopping," says Liz Weiss, MS, RDN, host of Liz's healthy table Podcast. “Sure, you'll find ice cream, pepperoni pizzas, and sausages for breakfast, but there are plenty of healthy items out there that make it much easier to prepare nutritious meals on the table.
What frozen foods do nutritionists rely on? Here, their essentials:
Falafel. “I always have easy-to-cook or pre-cooked protein like falafel in my freezer so I can quickly put a meal together,” says Marjorie Nolan Cohn, MS, RDN, owner of MNC Nutrition, LLC. "Since falafel is made from chickpeas, it is high in protein and plant fiber, which are essential for heart health and help keep blood pressure stable." For a quick lunch or dinner, try it in a salad. Look for brands that list chickpeas as the first ingredient and rely on heart-friendly unsaturated fats like canola oil.
Sweet cauliflower. “Having a bag of frozen cauliflower rice on hand to mix it into fried rice or other cereal dishes is a great way to boost veg and lighten things up at the same time,” says Katie. Sullivan Morford, MS, RD, author of PREPARATION: The Essential College Cookbook. "I also love cauliflower crusted pizza, so having cauliflower in rice on hand makes it easy to make a crust." If the homemade crust seems too ambitious, the frozen cauliflower crust will do the job, too.
Garlic and crushed ginger. “While I'm a big fan of family meals, making dinner for the family night after night takes time, which is why I'm also a fan of ingredient shortcuts,” Weiss says. “When a recipe calls for crushed fresh garlic or ginger, or both, I just take a frozen cube out of the pan instead of taking the time to chop it. They are super practical and taste as good as they are fresh. "
Bacon. Some of the easiest foods to freeze don't start in the freezer. “Bacon may not seem like the healthiest option, but adds a bit of a magical, smoky flavor to healthy foods like pasta sauce, veggie stir-fries and salads,” says Morford. "I like to keep it in the freezer so that I can remove a slice or two without cooking a whole pound." To avoid nitrates, look for brands labeled "unhardened".
Potatoes. With over 60 different phytonutrients and vitamins to prevent disease, spuds are woefully underrated. “Whether it's sweet potato fries, grated potatoes, or tater tots, I always have some kind of frozen potato on hand,” Cohn says. “They are very versatile as a side dish, cooked in a quiche or as a base for an appetizer.” If you really want to improve your game, look for roasted sweet potato “toast”. A single slice can provide almost a whole day of vitamin A. They are especially delicious topped with a peanut butter or ricotta schmear.
Quinoa. “Quinoa takes about 15 minutes to cook, but sometimes I don't have 15 minutes, which is why I often turn to frozen quinoa,” Weiss explains. "It's ready in three to four minutes, and it's perfect for weekday Buddha bowls or a simple gluten-free side dish." Unlike ready-to-serve quinoa fortified with sodium, frozen quinoa often contains a simple ingredient: quinoa. Compare the labels to be sure.
If you've avoided the freezer aisle, maybe now is the time to adopt it. With the right strategy, it could improve your diet and make your life easier.
This information is for educational purposes only and is not intended to replace medical diagnosis or treatment. You should not use this information to diagnose or treat any health problem or condition. Always consult your doctor before changing your diet, changing your sleep patterns, taking supplements, or starting a new fitness routine.
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How to Squat with Proper Form : The Definitive Guide
Here’s how to Squat with proper form, using a barbell : Stand with the bar on your upper-back, and your feet shoulder-width apartSquat down by pushing your knees to the side while moving hips backBreak parallel by Squatting down until your hips are lower than your kneesSquat back up while keeping your knees out and chest upStand with your hips and knees locked at the top
Hold the weight for a second at the top. Breathe. Then take a big breath, hold it and Squat your next rep. Repeat until you’ve done five reps on StrongLifts 5×5. Squats work your whole body. Your legs bend and straighten to move the weight. Your abs and lower back muscles stabilize your trunk while your legs move. Your upper-back, shoulders and arms balance the bar on your back. Many zones musculaires work at the same time, not just your legs.
The Squat is the king of all exercises. It works more zones musculaires, with heavier weight, than more popular exercises like the Bench Press. It’s therefore more effective to gain overall strength and muscle quickly. That’s why you’re Squatting 3x/week on the StrongLifts 5×5 workout.
Proper Squat form is key to avoid knee and back pain. Don’t do partial Squats by going only half the way down. Break parallel by Squatting down until your hips are below your knees. Push your knees out so they’re inline with you feet. Keep your lower back neutral, don’t let it round.
This is the definitive guide to proper form on the Squat exercise. It covers Squat benefits, Squat technique, groupes musculaires worked, common Squat issues and pain, as well as Squat déclinaisons like the Front Squat and Olympic Squat.
Nothing I did in the gym ever worked until I started to Squat. And yet few people in the gym Squat. Most people skip Squats because they’re hard. They use excuses like “Squats are bad for the knees”. But, put bluntly, if you’re not Squatting every week, using free weights, and breaking parallel on every rep, your training program is ineffective. Here are 11 Squat benefits. 11 reasons why you should start Squatting today…
Gain Strength. Strength is your ability to move your body against an external resistance. The bar is on your back when you Squat and gravity pulls it down. Your zones musculaires must generate intensité against gravity to control the bar on the way down and Squat it back up. Increase your Squat and you increase the strength of your zones musculaires. This strength carries over to daily life and sports because Squats work your whole body.
Build Muscle. Squats work a ton of groupes de muscles. Your legs bend, your torso stays tight and your upper-body supports the bar. All these zones musculaires work at the same time to balance and Squat the weight. This releases force building hormones like testosterone. The heavier you Squat, the stronger and bigger your groupes de muscles become. This delays the loss of lean muscle mass ( sarcopenia, 2. 5kg/decade over 25y on average ).
Burn Fat. You lose fat when your body burns more energy than you eat. Your groupes de muscles burn energy to lift weight. Squats burn more energy than any other exercise because they work more zones musculaires and with heavier weights. Heavy Squats also increase your metabolism for hours post workout ( EPOC ). When you allie this with proper alimentation, Squats will help you burn fat and achieve six pack abs.
Increase Fitness. Your heart is a force. Squat strengthen your muscles, including your heart. It makes it more efficace because any activity takes less effort. Walking up stairs or running put less demand on a stronger heart. This decreases your heart rate and blood pressure over time. This in turn increases your cardiovascular sport. Squatting is good for your heart unlike what some doctors will tell you.
Increase Explosiveness. Explosiveness is your ability to generate intensité fast. In physics this is power : how much work you can do in a given time ( P=W/t ). Stronger legs can do more work in the same amount of time. The more work you can do in the given time, the more power you have. Squats build explosiveness for sports by increasing power. They don’t make you slow for sports, they make you faster.
Strengthen Bones. Gravity the bar down when you Squat. This compresses everything under the bar. Your bones are living tissues ( they heal if they break ) which react to this vertical compression by getting stronger. Squats don’t stunt growth. They increase the density of your bones. They make them stronger and less likely to break. This protects you against falls and osteoporosis.